Wednesday 3.29.2017

"FITNESS"

A. Every 5 minutes, for 30 minutes (6 sets) for times:Run 400 Meters8 Alternating Dumbbell Snatches (50/35 lb)30 Double Unders or 20 Lateral Hops over the DumbbellNote times for each of the six sets. Add them together for your total working time.B. Every minute, on the minute, for 8 minutes (2 sets of each):Station 1 – 40 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 40 seconds of Side-Plank Hold (Left Side)Station 3 – 40 seconds of Band Pull-ApartsStation 4 – 40 seconds of Side-Plank Hold (Right Side)

"PERFORMANCE"

A. Every 5 minutes, for 30 minutes (6 sets) for times:Run 400 Meters6 Power Snatches (135/95 lb)30 Double UndersNote times for each of the six sets. Add them together for your total working time.B. Every minute, on the minute, for 8 minutes (2 sets of each):Station 1 – 40 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 40 seconds of Side-Plank Hold (Left Side)Station 3 – 40 seconds of Band Pull-ApartsStation 4 – 40 seconds of Side-Plank Hold (Right Side)

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

For 40 minutes:Run 200 Meters @ 90%Walk 100 Meters